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Edition #22 | The Supplement Industry is Changing Forever

Plus: methods to maximize muscle growth, planning nutrition around workouts, and more.

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the 983 new readers this week! We now have 10,039 readers.

In today’s edition:

  • Training methods to maximize muscle growth

  • How to plan your nutrition around workouts

  • Why the supplement industry is forever changed

  • Can’t-miss product drops from GHOST

  • September’s giveaway — are you ready?!

Let’s dive in 💥 


The Best Back Exercises for Muscle Growth

Over the last 2 weeks, we highlighted Jeremy Ethier’s popular experiments testing the best chest + shoulder exercises for muscle growth. And if you didn’t catch it, we’ll be covering the remaining experiments he conducted!

This time around, Jeremy and 2 friends in different stages of their strength training tested 17 back exercises to see which ones are the best for muscle growth. You’ll also learn of the exercises you may want to avoid and several form tips that’ll leave you feeling confident going into your next back workout.

Looking to level up your back day? Watch this video.

Try This Challenging Ab Circuit

We all know what you eat is crucial when working towards a strong core. But so are your workouts. And while most ab routines on the Internet don’t use weights, they’ll help you make incredible progress toward your goal of having visible abs.

So, the next time you’re hitting core, give this advanced ab circuit from Christian Castano a try and see if you can make it to the end! All you’ll need is some motivation and a pair of dumbbells. Complete the circuit twice if you’re up for the challenge, performing 20 reps of the exercises below:

  • Alternating Knee Tucks

  • Suitcases

  • Sprinter Sit-Ups

  • Russian Twists

  • Bench-Tap Crunches

  • Cross-Body Bench Crunches

  • Oblique Plank Crunches

Training Methods to Maximize Your Growth

Many people jump at the thought of doing anything possible to achieve greater muscle growth. Unfortunately, for many, they think there’s some quick fix or secret that they’re missing out on. The truth is that time, consistency, and effort are the major contributors. But then there are training methods that can be applied to your workouts to further help the process along.

Take a look at five of the top training methods you should be using to maximize muscle growth to help you see better gains in this jam-packed article.


Mission Ready Nutrition is Here to Change the Supplement Industry Forever

If you’re into health and fitness, chances are you’re also into supplements. Whether you’re just starting to dabble with protein powders and pre-workouts, or you’ve spent your entire paycheck on CLAs, Creatine HMB, Nitric Oxide, and BCAAs, the world of supplements has a little something for everyone.

There’s just one problem – buying supplements sucks.

Walk into your local supplement store and you’ll instantly experience it – the cringe-worthy sales tactics, the overwhelming floor-to-ceiling selection of products, and the pressure to buy something you’re not quite sure about. And don’t even get us started on shopping on Amazon. Sure, you get to skip the overly salesy guy at the front desk, but you still have to sort through thousands of options – many of which have questionable ingredients and make it impossible to tell if the product is legit, or just some random concoction with a shiny label.

The experience can be disheartening, especially when health and fitness are things you’re passionate about. It kind of makes you wonder, with the fitness industry growing so rapidly, how has no one realized this is a problem?

Well, Adam Lien and Dan Cafferky have. They’ve not only realized it, but they’ve done something about it. The duo, and the force behind both The Lift Box and the site you’re currently reading this article on, Headlines Over Sidelines, have recently taken on a new venture: Mission Ready Nutrition. 

A brick-and mortar-supplement store just outside of Charleston, South Carolina, Mission Ready aims to bring Cafferky and Lien’s passion for health and fitness offline and expand their goal of helping people “be able to try new supplements, buy new supplements, and consume fitness content they can trust,” co-founder Cafferky says.

But Mission Ready didn’t just appear overnight because its founders wanted to open a supplement store. Instead, it took Cafferky and Lien over five years to realize they had the opportunity to change the supplement industry – in not just one, but three different ways.


Gather 'round, fitness enthusiasts and Halloween lovers! It's almost that time of the year when pumpkins glow and ghosts roam. And this year, The Lift Box decided to do something special (again). Introducing their bone-chilling, spine-tingling, and muscle-thrilling Halloween T-Shirt Drop! 🧛‍♀️

These limited-edition Halloween tees are designed to make your workouts more wickedly wonderful than ever before. Whether you're crushing deadlifts, running from zombies, or doing yoga with the spirits, these tees are your perfect fitness companions. Choose from an eerie array of designs that capture the essence of the season.

But hurry! These spine-tingling tees will vanish like a ghostly apparition, and we promise you won't want to miss out. When the clock strikes midnight, they'll be gone, and you'll be left haunting your missed opportunity 👻

…DO 🍇

Plan Your Pre + Post Workout Meals

You’ve probably heard of the importance of having protein after your workouts. But have your ever thought about what to have beforehand? And when? This quick video from popular trainer Ainsley Rodriguez gives a look inside her routine and gives insight on how you should be planning your meals.

…TRY 🙌

10 Items to Transition Your Workouts From Summer to Fall

A new season calls for new workout gear, which is why we've hand-picked 10 products that'll help you transition from summer sweat sessions to cool weather workouts. Check out our fall fitness must-haves.

…EAT 🍕

Healthy, High-Protein Pizza Rolls

A play on the classic Totino’s pizza rolls you’ll find in just about every grocery store, these homemade pizza rolls will leave your stomach begging for more. Coming in under 200 calories and 20 grams of protein per serving, this snack (or meal) from Calvin Kang is a perfect addition to your rotation!

…FIX 💪

Your Squat

Squats are an incredible exercise to target your glutes, hamstrings, and quads, but they can also be quite challenging to perform correctly. Doing them comes with an inherent risk of injury but, with solid form and avoiding the temptation of lifting too heavy, are one of the best exercises for muscle growth. This next-level breakdown from coach Davis Diley will ensure you nail your form.


9 Picks to Elevate Your Fall Workout Apparel

Choosing the best workout gear may seem simple, but in a never-ending sea of products, it can prove to be a tricky task. From budget-friendly finds to bank-breaking athletic apparel, just finding a couple of new pieces to elevate your gym wardrobe often ends up being harder than it needs to be.

To help combat your gym apparel choice overload, we’ve rounded up 9 pieces from Better Bodies. From sweats to shorts to tees, these picks will cover all your training needs. Plus, they’re fairly priced and made by a company with over 40 years of experience creating apparel specifically for lifters. So, let’s get into our favorites.

  • Dad Joke of the Week

    • Q — Why isn’t the personal trainer paying for rent?

    • A — He’s squatting…

  • When it’s time to hit leg day…

  • The perfect protein shake doesn’t exist…or does it?


Beginning and ending in Chamonix, France, the 106-mile Ultra-Trail du Mont-Blanc foot race loops around Mont Blanc, through what other two countries?

a. Germany and Belgium

b. Germany and Switzerland

c. Germany and Italy

d. Italy and Switzerland

Every week, we’ll pick people at random who reply to this email with the correct answer to receive a 1-month Lift Box subscription!

Last week’s answer — England 😎

money giveaway GIF by Coventry University

Gif by coventryuniversity on Giphy

Did someone say giveaway?

That’s right! We’re back with another monthly giveaway. This time, we’re giving a free 6-month subscription to The Lift Box. As long as you’re subscribed to The Weekly Rep, you’ll be entered to win.

Make sure to check back next week to see if you’ve won!


Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live towards the end of every month.

Check them out!